Our fave on the-go proteins

Like most of our round ups, this is an incomplete list.

But, one has to start somewhere, and while we’re wary of over-ambitious new years resolutions (we love you as you are!), we know many of you are seeking to improve your diet during this time of year. Increasing protein intake currently tops many people’s lists, and while meat can be part of a balanced diet, we encourage you to look beyond it to get in those amino acids. Below are our favorite non-meat, least processed, sustainable proteins sources for snacking or for meals on-the-go. As with most nutrients, protein is most bio-available (readily absorbed by your body) when closest to it’s natural form, so we recommend embracing a food-first approach, and shopping your pantry since you likely have some of the below on hand.

Pistachios

We love most nuts, but are fond of pistachios (especially roasted!) in particular. We sprinkle them in our yogurt, and on our grain bowls and salads. One of the more sustainable nuts (many nuts are notorious consumers of water), pistachios are a complete source of protein, containing all the amino acids your body needs. We prefer to buy the shelled version for convenience, but unshelled pistachios are much less expensive and perhaps a bit more fun to eat. Look for a variety that’s unsalted or lightly salted, and store in the freezer if you buy pistachios raw.

Tinned fish

NYTimes just did a round up of their fave tinned fishes and there’s even a tinned fish of the month club for you die-hard fans. Though people love or hate tinned fish, there’s no denying their attributes: sustainable, high in protein, readily available, reasonably priced, and non-perishable. Plus, many varieties come in beautiful packaging which adds a little fun to your day. Tinned fish isn’t necessarily great for eating on the move, but is perfect for adding to toast or a salad for your office-goers.

Legumes

We’ve talked about our love of beans before, and how we think they’re underrated. But, for the purposes of this post, we’re not talking about dried or canned beans, but rather roasted legumes which are great for munching on by the handful or sprinkling on top of just about any dish. Significantly less expensive than nuts, roasted legumes - specifically edamame - pack a protein punch and plenty of fiber. We’ve also recently seen (but not tried) instant lentils, which are very intriguing.

The incredible edible egg

It’s no secret that the cost of food has skyrocketed in the past few years and eggs are no exception. However, per serving, eggs still offer great bang for the buck. Eggs previously got a bad wrap because they were thought to contribute to cholesterol, but studies have shown that an egg or two a day is beneficial for most people. Hard boiled eggs can be made in bulk and are easily transportable, but if you - or your officemates - can’t stand the smell, we also recommend egg muffins, which have many of the same benefits of hardboiled eggs. Learn how to make them here.

Bars

We had to include these, since so many of you (ourselves included!) rely on them. Good for stashing in the car or in your bag, our go-to protein bar is by Kate’s Real Food, but these can be hard to find (though as of this posting they are 20% off on the website). We’re also fond of Kind Protein Bars, which top Eating Well’s protein bar breakdown. Give this list a peak for some great options, as well as what you should look for in a bar.

Mozzarella cheese

Ah cheese - nature’s original protein bar and your toddler’s favorite food. Like eggs, cheese formerly got a bad wrap for ostensibly contributing to cholesterol and being high in saturated fat. But, like everything else, cheese in moderation can be part of a beneficial diet. Since we have them in spades, we often reach for one of our daughter’s string cheeses as we head out the door. If you’re seeking something more suited to adults, we like Bel Gioso’s snacking cheese.

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